| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | W | Bench Press | Task |
| Thursday | W | Back Squats | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | WG | Strict Press Pullups | Task |
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | MWG | Air Squats Box Jumps Ring Dips | Time |
| Thursday | MW | Snatch Overhead Squat Row Double Unders | Time |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | M | Sandbag Thrusters Row | Time |
5 rounds of
This part is inspired by the Crossfit Open WOD 19.1. I modified the row for my rower so that I could finish each round in around 60-90 seconds. AMRAP in 15 minutes
Results: Used 105lbs for the Presses. Metcon 5 rounds plus 25 reps (165 reps total)
3 rounds of
AMRAP in 15 minutes (CF New England WOD from Feb 20, 2019)
Results: Back Squat @ 185lbs. Metcon 2 rounds plus 6 reps. Impressed myself by doing all of the first round unbroken including the OHS.
9 rounds of Bench Press with the following rep scheme
Rest 2 minutes between rounds, increase weight each round.
Then for max reps, 5 rounds of.
Results: Bench Press 135-155-165-185-195-205-210-220lbs. Metcon 168 Box Jumps, 68 Ring Dips and 208 Air Squats.
| Day | Movement Class | Exercises | Priority |
| Monday | – | Cleans | Task |
| Tuesday | – | Sumo Deadlift | Task |
| Wednesday | – | Weighted Pullups | EMOM Tabata |
| Thursday | – | – | – |
| Friday | – | Front Squats | Task |
| Saturday | – | – | – |
| Sunday | W | Deadlift | Task |
| Day | Movement Class | Exercises | Priority |
| Monday | – | Sandbag Thrusters Box Jumps Toes to Bar | Time |
| Tuesday | – | Kettlebell Swings Push Press Power Cleans | Task |
| Wednesday | – | Ring Dips Renegade Rows Double Unders | Task |
| Thursday | – | Row Burpees Dumbbell Clean Dumbbell Snatch | Time |
| Friday | – | Run | – |
| Saturday | – | – | – |
| Sunday | – | Situps Mountain Climbers Pullups | Time |